Epigenetic marks play a crucial role in maintaining health throughout life by regulating biological processes and predisposition to diseases. Understanding when and how these marks can change opens new opportunities for the prevention of chronic diseases and improving quality of life. In the first part of the article, we examined the theoretical aspects of epigenetics, how and when these changes occur, and their impact on health. In the second part, we will focus on practical approaches: how to influence epigenetics through nutrition, lifestyle, and other available strategies. Particular attention will be given to critical periods such as pre-pregnancy preparation, childhood, adolescence, and aging when external factors can have the most significant long-term effects on health.
When does the body establish epigenetic marks?
Epigenetic marks are updated during critical developmental periods. These periods include pre-pregnancy preparation, early childhood, adolescence, and aging:
- Pre-pregnancy preparation: During this time, the foundations of the future child’s health are laid. Nutrition, stress levels, and lifestyle choices of parents can influence the epigenetic marks passed on to the child. It is crucial to avoid harmful factors to reduce the risks of negative marks.
- Early childhood: This period involves the active development of the brain. Favourable conditions, such as quality nutrition, cognitive stimulation, and a safe environment, can help establish positive epigenetic changes that support the child’s health for life.
- Adolescence: A time of significant hormonal changes and intense neuroplastic development. Nutrition, physical activity, and social environment can have a lasting impact on the adolescent’s health and mental well-being through epigenetic marks.
- Adulthood and aging: With age, there is a loss of epigenetic marks, which is associated with a decrease in the body’s regenerative capabilities. Maintaining a healthy lifestyle helps slow this process and prevent age-related diseases.
Thus, at every stage of life, timely support of epigenetic processes helps prevent the establishment of unfavourable marks and can serve as a preventive measure for diseases, even with a genetic predisposition.
The connection between epigenetics and chronic diseases:
Currently, epigenetics is associated with the following diseases, but this list is likely to expand in the future:
- Cancer: Changes in the epigenetic regulation of genes can lead to abnormal cell growth and the development of tumors. This occurs due to abnormal DNA methylation and other epigenetic processes that can alter the activity of genes responsible for controlling the cell cycle and apoptosis (programmed cell death).
- Alzheimer’s disease: Epigenetic changes, including disturbances in methylation and other gene regulation mechanisms, may contribute to the development of this neurodegenerative disease.
- Depression and anxiety: Epigenetic changes can affect the expression of genes related to neuronal function, which is associated with disorders such as depression and anxiety.
- Schizophrenia: Epigenetic mechanisms may play a role in the development of schizophrenia by influencing the expression of genes related to neurodevelopment and neurochemical regulation of the brain.
- Asthma: Epigenetic factors can contribute to the development of asthma by altering immune responses and inflammatory processes in the airways.
- Diabetes: Changes in epigenetic mechanisms related to glucose metabolism may increase the risk of developing type 2 diabetes.
- Autism: Epigenetic changes caused by environmental and nutritional factors can disrupt the development of the nervous system and contribute to the emergence of autism spectrum disorders.
These diseases demonstrate that epigenetics plays a key role in the predisposition to various chronic and complex diseases that can manifest under the influence of external factors such as ecology and nutrition. Interestingly, this explains why we have long noticed that children with early childhood autism and patients suffering from Alzheimer’s disease respond well to changes in diet and the cleaning of their environment.
Targeted Intervention on Stress Mechanisms
We have approached an important question: how can we refresh epigenetic marks if the body is not in a critical developmental period and adverse epigenetic changes have already occurred?
Epigenetic changes, such as DNA methylation, are often stable, especially if they were formed under the influence of chronic stress, toxins, or infection. Therefore, the body may not immediately respond to environmental changes, even after the source of the problem has been removed. Targeted intervention on stress mechanisms can facilitate the rewriting of epigenetic marks. Here are some approaches that can encourage the body to rewrite these epigenetic markers:
- Fasting and Intermittent Fasting: These methods help cells “cleanse” themselves of damaged parts and activate genes responsible for recovery. This can enhance the functioning of genes associated with inflammation and aging processes.
- Heat Stress (sauna, thermal treatments): Such procedures activate protective mechanisms within cells, helping them recover and protect against damage. This can enhance the ability of cells to cope with stress and improve their functions.
- Cold Stress (cryotherapy): Cold exposure activates mechanisms that help cells survive and improve metabolism. Cold can also reduce inflammation, which is important for cell recovery and improving their function.
- Physical Activity (intense workouts): These loads create controlled stress, activating protective and restorative mechanisms in cells. This promotes improved metabolism, increased mitochondrial activity, and activation of genes responsible for longevity and anti-inflammatory protection.
These procedures enhance recovery and adaptation processes by activating genes responsible for cell survival and plasticity, potentially leading to positive epigenetic changes. It is important to approach these interventions with caution and consult professionals, especially if there are serious health conditions.
List of Factors Affecting Epigenetics
Physical Activity
- Aerobic training, strength training, yoga, and dancing: Regular physical activity reduces inflammation and improves metabolism, influencing the expression of longevity-related genes.
- Moderate exercise promotes cardiovascular health and alters the methylation of genes regulating inflammatory processes.
Stress Management
- Meditation, breathing practices, yoga, and cognitive-behavioral therapy: These methods help lower cortisol levels and influence the expression of genes related to the stress response.
- Supporting mental health through adequate sleep and positive social interactions helps balance epigenetic processes affecting mood and cognitive functions.
Sleep
- Maintaining a sleep schedule, creating a comfortable sleep environment, and limiting electronics use before bed: Quality sleep is crucial for recovery and maintaining the normal functioning of epigenetic mechanisms.
- Lack of sleep can lead to disturbances in gene methylation and worsen mental health.
Social Interactions
- Support from loved ones, participation in social groups, and volunteering: Positive social interactions enhance mental health and reduce stress levels, which, in turn, affects epigenetic processes related to immune function and overall well-being.
Benefits of Diets for Epigenetic Changes
Ketogenic Diet:
- The ketogenic diet, rich in fats and low in carbohydrates, can positively influence epigenetic markers.
- It reduces inflammation in the body, promoting cellular and genetic health.
- Transitioning to a ketogenic diet allows the body to use fats as the primary energy source, which may alter the activity of certain genes, activating protective mechanisms that shield cells from damage.
- This diet is particularly beneficial for individuals aiming for metabolic changes and weight loss.
Intermittent Fasting:
- Intermittent fasting improves metabolism and promotes the “cleansing” of cells from damaged components, enhancing their functionality.
- This approach helps cells better cope with stress by activating mechanisms that improve gene function.
- Intermittent fasting can be a straightforward method to influence epigenetics without significant dietary changes.
Mediterranean Diet:
- This diet, based on the consumption of olive oil, fruits, vegetables, whole grains, and fish, provides the body with antioxidants and anti-inflammatory substances.
- The Mediterranean diet supports cardiovascular health and maintains optimal cellular function, potentially exerting positive effects on epigenetic changes in the body.
Nutrients and Supplements to Support Epigenetic Changes
While conditions for epigenetic changes must be established, and the body should be in a state and environment conducive to positive rewrites for health, a range of nutrients is necessary to facilitate this rewriting.
For successful epigenetic changes, the body must be in an optimal state. This includes completing detoxification and achieving remission from chronic infections, as without these, the necessary health level cannot be reached. However, even under these conditions, a variety of nutrients are crucial for facilitating positive gene rewrites.
DNA Methylation:
- Folate (Vitamin B9) and Vitamin B12: These vitamins are involved in adding methyl groups to DNA. Deficiency can disrupt methylation and lead to gene function issues.
- Betaine and Choline: Support methylation by participating in the metabolism of methyl groups.
- Methionine: An amino acid necessary for synthesizing methyl groups. Use of this amino acid should be closely monitored by a specialist.
- NAD (Nicotinamide Adenine Dinucleotide): Involved in metabolic processes and supports methylation-related processes. NAD plays a crucial role in energy production and cellular respiration, facilitating electron transfer in mitochondria.
- Iron: Necessary for the activity of certain enzymes involved in methylation and neurotransmitter synthesis. Deficiency can disrupt these processes.
- Vitamin C: An antioxidant that supports methylation and improves iron absorption.
- Selenium: This may influence DNA methylation by protecting against oxidative stress.
Histone Modifications:
- Zinc and Magnesium: Essential for the activity of enzymes that modify histones. Deficiency in these minerals can disrupt this process.
- B Vitamins (especially B6): Involved in synthesizing coenzymes for the enzymes regulating histones.
- Sulforaphane: Found in broccoli sprouts, activates enzymes involved in detoxification and histone acetylation.
- Resveratrol and Curcumin: Antioxidants associated with modulating histone acetylation and possessing anti-inflammatory properties.
RNA and Its Regulation:
- Omega-3 Fatty Acids: Help maintain the integrity of cell membranes and influence gene expression regulation.
- Vitamin D: Affects gene expression through RNA regulation, particularly in the immune system and bone tissue.
- Phospholipids: Necessary for cell membrane structure and may influence RNA function.
- Inositol: Involved in cellular signalling and supports the health of cell membranes.
Additional Therapies:
- RG3 Spray (Ginseng): Possesses neuroprotective and anti-inflammatory properties, potentially influencing epigenetic processes. Studies suggest RG3 may promote changes in DNA methylation and gene expression, improving cellular function and supporting health. Its impact on inflammation and stress responses may also aid in preventing chronic diseases and maintaining optimal body condition.
- VIP Spray: A peptide therapy affecting neurogenic mechanisms and renewing epigenetic markers. This therapy is unique in its action, and specialists in mold toxicity treatment implement it at the final stage of therapy for maximum and sustainable results.
- Glutathione: An intracellular antioxidant that protects cells from oxidative stress. It participates in detoxification and may influence epigenetic changes by maintaining optimal DNA methylation levels and protecting cells from damage that could disrupt gene expression. High glutathione levels also enhance cellular function and reduce inflammatory processes.
Additional Strategies for Epigenetic Changes
Ozone Therapy
- Ozone therapy involves the use of ozone to improve cellular metabolism and reduce inflammation. It can help activate antioxidant enzymes and enhance oxygen exchange, positively impacting epigenetic changes.
LED Therapy, LLLT, or Low-Level Laser Therapy
- Cellular Process Stimulation: LED therapy uses various wavelengths of light to stimulate cellular processes, which can improve microcirculation, reduce inflammation, and activate cell recovery. This, in turn, can positively affect gene expression.
- Activation of Epigenetic Mechanisms: Low-level laser Therapy (LLLT) can activate epigenetic mechanisms, such as histone modifications and DNA methylation, promoting improved cell function and recovery. This can help correct pathological processes and enhance stress resistance at the cellular level.
LDI/LDA (Latent Dose Immunotherapy/Autogenic Immunotherapy):
- Restoration of Immune Response: These methods aim to restore normal immune responses using low doses of antigens, helping to “reprogram” the immune system, reducing hyperreactivity, and restoring balance.
- Optimization of Epigenetic Mechanisms: Maintaining the normal functioning of the immune system is critical for optimizing epigenetic mechanisms, as inflammation and immune response imbalances can negatively impact gene expression.
- Improvement of Health Status: Effective management of immune processes through LDI/LDA can contribute to overall health improvement, creating favourable conditions for epigenetic changes and reducing the risk of chronic diseases.
Conclusion
Epigenetic changes are a dynamic process that continues to influence our health throughout life. By focusing on critical developmental periods and implementing targeted approaches to renew epigenetic marks, we can prevent chronic diseases and maintain high levels of health. Utilizing stress management techniques, physical activity, and proper nutrition, along with specific nutrients and supplements, can facilitate the positive rewriting of epigenetic markers. Thus, a conscious approach to lifestyle and the environment becomes an important step toward health and longevity, allowing us to maximize the potential encoded in our genes.